The Delta Hawks Rock It at Flat SAC

We had another amazing performance by our Delta Hawks this weekend at the Flat Sac Invitational.  Despite the fact that the course was a quarter of a mile longer than than SRA meets, nearly everyone ran faster paces on Saturday than they have all season!  That is what we train for, what we work for every week - steady improvement by every athlete on the team.  

A couple of great examples of improving over the season:

• David Rodriguez has taken his race pace per mile from 7:41 to 7:12, then 7:09 to 6:40 and ran 6:34 pace on Saturday!
• Stella Molin has gone from 8:50 to 8:40, then 8:15 to running 7:50 per mile pace at Flat Sac!
• Veya Daniel first ran 9:38 pace, then improved to 8:14 pace, and ran 7:35 pace on Saturday!
• Carlos Ramirez started out at 8:48 pace, dropped to 7:35 pace, ran 6:39 pace last week and then held 6:34 pace at Flat Sac!

These are just some of the many examples of incredible growth in our Delta Hawks over the season.  And we are only going to get better as we sharpen that knife in preparation for the Association Championship Meet in four short weeks.

Speaking of schedules, we don't have a meet this coming weekend so we will be working hard this week in practice.  In further news, we will not be meeting for practice on Monday, October 31st (for obvious reasons) but I will be posting a workout I expect everyone to find time to run on Monday or Tuesday in order to keep the momentum going.

This week it will be getting dark early so we need to bring headlamps for practice.  It is safer if each of us can see where we are running.  Here's our schedule for the week:
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Monday:  5:30pm at the Boathouse
10 min warm up, drills
5-8 x 600m intervals at Marshall Hills
5-6 long sprints in the grass
10 min cool down, strength

Tuesday: rest and stretch

Wednesday: Gray and Black Group
3-4 mile easy run on your own

Thursday: 5:30pm at the Boathouse
10 min warm up, drills
20-25 min fartlek at the Swamp
Fast Swamp, Easy Finger
10 min cool down, strength

Friday: rest and stretch

Saturday or Sunday: Long Run
White/Yellow 3-5 miles
Gray/Black 5-7 miles

As always, if you have any questions, please let us know!

Coach Eric